(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 Min
Squat Series

Warm Up: 15 Min
20 Canadian Claps
20 Lunge Forward, Lunge Backward
20 Air Squats Building to Squat Jumps
5 Inch Worm Complex
500m Row or Run

Strength: 20 Min
15 Min E3MOTM
5-5-5-5-5 Wide Stance Box Squat + 3 Seated Box Jumps immediately after each set of squats

Note: Box Squat foot position is wide and the box is pretty high recommended depth is thighs parallel so a 16" box should work with added bumpers for tall folks.
https://www.youtube.com/watch?v=kxBM9vSjRXE
https://www.youtube.com/watch?v=UNGZ3hCJZfQ

Conditioning: 15 Min
10 Min AMRAP
200m Run
10 Overhead Squats (95/65)
1 Rope Climb

Scaling: Lighter Load, Rope Pull-to-stand